This week we will run a ladder down from 6 Minutes at 10K Pace to 1 Minute at 800M pace.
The recovery can be at a slower pace, 2 minutes per mile slower than your ‘on’ pace, as in a fartlek workout or can be a complete rest
This week’s workout will be as follows:
TAMALPA RUNNERS TUESDAY EVENING TRACK WORKOUT -3-19-19
6:10 PM 1 to 2 MILE Warm up in area of San Rafael High School Track.
6:30 PM 4 Each 100 Meter Strides with a 100 Meter Jog In between Strides.
A/B/C –Groups Ladder down:
• 1 Each 6-minute Interval @ 10K pace, followed by a 2-minute recovery
• 1 Each 5-minute Interval @ 10K pace, followed by a 2-minute recovery
• 1 Each 4-minute Interval @ 5K pace, followed by a 2-minute recovery
• 1 Each 3-minute Interval @ 5K pace, followed by a 2-minute recovery
• 1 Each 2-minute Interval @ mile pace, followed by a 1-minute recovery
• 1 Each 1-minute Interval @ 800M pace to finish the workout.
Followed by Cool Down Jog.
I hope to see you at the track on Tuesday.
Franklin Ruona